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  6. Pumpkin seeds vs. Sea bass

Pumpkin seeds vs. Sea bass — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and sea bass

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and manganese, while sea bass has more vitamin B12, vitamin B6, and phosphorus.
  • Sea bass's daily need coverage for vitamin B12 is 184% higher.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, bass, striped, cooked, dry heat.

Infographic

Pumpkin seeds vs Sea bass infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +413.7%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +180.2%
Contains more IronIron +206.5%
Contains more CopperCopper +1625%
Contains more ZincZinc +1919.6%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +2510.5%
Contains more PhosphorusPhosphorus +176.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin B1Vitamin B1 +238.2%
Contains more Vitamin B3Vitamin B3 +794.4%
Contains more Vitamin B5Vitamin B5 +1444.6%
Contains more Vitamin B6Vitamin B6 +835.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Sea bass DV% diff.
Vitamin B12 0µg 4.41µg 184%
Zinc 10.3mg 0.51mg 89%
Selenium 46.8µg 85%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.04mg 72%
Polyunsaturated fat 8.844g 1.005g 52%
Magnesium 262mg 51mg 50%
Cholesterol 0mg 103mg 34%
Iron 3.31mg 1.08mg 28%
Fats 19.4g 2.99g 25%
Vitamin B6 0.037mg 0.346mg 24%
Phosphorus 92mg 254mg 23%
Manganese 0.496mg 0.019mg 21%
Carbs 53.75g 0g 18%
Potassium 919mg 328mg 17%
Vitamin B5 0.056mg 0.865mg 16%
Calories 446kcal 124kcal 16%
Saturated fat 3.67g 0.65g 14%
Vitamin B3 0.286mg 2.558mg 14%
Monounsaturated fat 6.032g 0.846g 13%
Protein 18.55g 22.73g 8%
Vitamin B1 0.034mg 0.115mg 7%
Calcium 55mg 19mg 4%
Vitamin A 3µg 31µg 3%
Sodium 18mg 88mg 3%
Vitamin B2 0.052mg 0.037mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Folate 9µg 10µg 0%
Tryptophan 0.326mg 0.255mg 0%
Threonine 0.683mg 0.997mg 0%
Isoleucine 0.956mg 1.047mg 0%
Leucine 1.572mg 1.848mg 0%
Lysine 1.386mg 2.088mg 0%
Methionine 0.417mg 0.673mg 0%
Phenylalanine 0.924mg 0.887mg 0%
Valine 1.491mg 1.171mg 0%
Histidine 0.515mg 0.669mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.75g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +548.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +313%
Contains more ProteinProtein +22.5%
Contains more WaterWater +1530.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +613%
Contains more Poly. FatPolyunsaturated fat +780%
Contains less Sat. FatSaturated fat -82.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.